22/9/14

Board 1 1a Ring Rows 4×10 Tempo 3131 1b. Push Ups 4×10 2 Conditioning: 5 Rounds 50m Sled Push 95/65 plus 1/1.5 pood KB 25 KB Sings Rest 3min between Rounds Board 2 1. 10min to build up to the following:…

1a Ring Rows 4×10

Tempo 3131

1b . Push Ups

4×10

2  Conditioning:

5 Rounds

50m Sled Push 95/65 plus 1/1.5 pood KB

25 KB Sings

Rest 3min between Rounds

1 . 10min to build up to the following: Snatch Complex

Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set.

2  AMRAP 10:

50 Bar Facing Burpees

30 Power Snatches, 135/95

10 Muscle ups

(Burpee C2B + 1 Ring Dip)

3. Squats

5×5 Front Squats, Across (meaning same weight)